1:00 rest
With fins, 4x:
4 x 25 fly pull free kick drill @ :35 (choice fly drill in 4th round)
1 x 50 @ 1:00- swim fly build to race pace turn, then big udk on 2nd 25 (only 1 breath)
No rest between rounds
After 4th round, check HR, then take off fins & get right into...
150 drill choice/skulling by 25's- don't rush the skulling!
4 times through:
2 x 50 swim strong & even free br3 or 4/2 @ :45
1 x 50 swim fly/free by 25's @ :50- build the fly to fast turn
1 x 50 swim/kick fly by 25's @ :55- this is fast
1 x 150 swim as follows:
odd rounds, swim free change gears by 50's (long & strong/add kick/max effort by 50's)
even rounds, swim IM- 25 fly/50 back/50 breast/25 free; this is fast, get your time!
Check HR after each round
After 4th round, 50 easy choice
Two options today...
DISTANCE-
2 times through:
3 x 200 as follows-
100 swim l/s free br3 or 4/2 @ 1:25 (Lane 1 @ 1:30 if needed), get time
50 swim at goal pace @ :55 (sw at 400 gp), get time & add to 100
50 swim at max effort, get time & add to 150 time for 200 total
Check HR after 50 max effort, then out & back easy choice
Figure avg time for the 3 x 200's; then after 3rd 200...
MYSTERY SET!!
Today the Mystery Set was 3 x 300 swim @ 5:00 desc 1-3 to max effort trying to be faster on #3 than your pace per 100 from the 200's above (x3)
(Example, your 100/50/50 times add up to 2:14, that's 1:07 per 100 and 3:21 for a 300; how close can you get to 3:21 on your 3rd 300?!?)
STROKE GROUP-
AMRAP, all in MRS:
50 drill @ 1:15- nothing sloppy
3 x 50 swim at 2nd 50 split @ 100 goal time, all @ 1:00
Check HR, then 25 drill @ 1:00
75 race for time!! Be fast off the wall & race your teammates here!
Get time for each 75, how does it compare to your 50's?
Warmdown a bit before you get out. We don't have to take the lanelines out today. A few reminders today: no workout on Sunday, we'll be at the meet (@ Franconia, check session times on the website as they've combined the 11-12 and 10&U's, so times have changed); I'll be running workout tomorrow at the Fairfax Pool for PW's group (on Roberts Road just north of the GMU campus), anybody from my group is welcome to come to that workout tomorrow morning (6-7:30a). Lastly, be sure to get into the system (team website) and commit to the WVU travel meet in July (July 24-27). All the meet info is on the team website. This is an outstanding opportunity to race prelims-finals at a premier facility relatively close to home. AND, there are NO QUALIFYING TIMES for the meet so you can swim a full slate of events. Let me know if you or your parents have any questions about the meet.
Wear your sunscreen today & stay well hydrated. Get excited to race this weekend!
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